More Backing for Training to Run Instead of Running to Train

More Backing for Training to Run Instead of Running to Train

 
Train to Run Farther, Faster
Paul Robbins November 20, 2008

A training plan for the intermediate runner, this workout session will improve your movement efficiency and your time.

As an intermediate runner, the training sessions here will bolster your movement efficiency, meaning you’ll reduce wasted movement and use less energy to travel the same distance or speed. Think of it as upgrading to a more fuel-efficient engine. And by training common weak areas for runners, you’ll also become stronger and more resistant to pain and injury.

The Workout
You can consider yourself an intermediate-level runner if you’ve completed a 5K, 10K, or maybe even a marathon.

Directions: Rest at least a day between training sessions and vary your intensity. For example, you might run hard intervals on Monday followed by a day of rest on Tuesday, and then run at a medium intensity on Wednesday. Repeat this general training schedule,or get a customized program.

Intermediate Energy System Development
Warm up in what we call the “yellow zone” (65-75% of your maximum heart rate) for 5 minutes.
Run for 5 minutes in the “green zone” (80-87% of your maximum heart rate).
Run for 2 minutes in “yellow zone.”
Repeat steps 2 and 3 for duration of your 30- to 60-minute workout.
* If you don’t have a heart rate monitor, then correlate the “green zone” to a mile and the “yellow zone” to a ½ mile.

Trainer Workout, March 21, 2011

Be sure to warm up before giving this one a try!

*Circuits are 4 sets each*

 Circuit 1 

a. Supinated Inverted Row: 9 reps
  
b. Foot Elevated Split Squat: 9 reps

c. Burpee to Jump with MedBall: 9 reps

d. Side Bridge In Line: 45 seconds

 Circuit 2

a. Swiss Ball Push Up- (hands on side of ball)- 9 reps

b. 1 Leg BB Good Morning- 9 reps

c. Slideboard- 60 reps

d. Cable Supine Russian Twist on Swiss Ball- 9 reps

                                       

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, March 14, 2011

Warming up prior to each workout is a MUST!

*All circuits 6-8 reps*

Circuit #1
Box Jumps
Power Pulls
X-Lift

Circuit #2
RDL to Row (Barbell)
Pull-Ups
Tricep Pushdown
Saw Bridge

Circuit #3
Lunge (SwissBall) to Push Up
Push-Pull KT
Bicep Curl
Hanging Abs

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

How to Choose a Good Personal Trainer/Strength Coach

By Chris Ecklund, MA, CSCS, USAW

Personal Trainers and Strength & Conditioning professionals are common place in the fitness/performance industry. Set foot inside any health club or private training facility and you’re bound to find a long list of trainers promoting themselves as weight loss, biomechanics, post rehab, back health, or performance specialists.
It was not always thus. Exercise, performance and therapy science is still relatively young. Step back a just a few decades to the 1970’s and you’ll find the beginnings of the formal “personal training” industry. Back then, trainers were often those with backgrounds such as bodybuilding or former coaches/athletes. As such, the industry was highly unregulated and was led primarily by those who “looked the part” as opposed to those who had a particular background in education.
The unfortunate news is that while the industry has made some great strides, it is still relatively unregulated. The problem for the consumer?…
To distinguish between a “trainer” who paid $50 for an online certification a week ago (if you think I’m kidding…google it) and one who has 20 years in the industry, holds a Bachelor’s and/or Master’s in a Kinesiology related discipline and/or advanced certifications.
Choosing a Personal Trainer or Strength and Conditioning professional is unfortunately quite different than choosing a good Physical Therapist, Physician or Dentist. The road to physical therapy, medicine or dentistry not only requires an undergrad degree as well as graduate degree, but also a degree of experience/clinical hours and finally passing a nationally recognized exam (often called a board exam). A process that oft takes 7+ years. This is compared to the Personal Training/Strength & Conditioning industry that can legally and legitimately be entered into with that aforementioned $50 online certification. Quite a disparity…and one that ought to leave the consumer with some concerns. By the way, if that’s not enough to raise concerned eyebrow, I can tell you that time and time again we have clients who come to us because they’ve been hurt by or have other horror stories from trainers they’ve been to in the past. What’s more, there are instances reported (with more frequency than should be) in professional journals of clients (both fitness and athletes alike) literally being trained to the point of death.
Thankfully, though no national boards are required for personal training/strength & conditioning, discussions about passing such legislation do exist. Further, there are now certifications that are nationally recognized and accredited by third party organizations which are held to a higher standard and more stringent in requirements to pass (i.e. NASM, NSCA, ISSA to name a few). Some even require an undergraduate degree in order to be able to sit for the exam.
To gain some further insight I interviewed local experts Amy Jameison, NASM-CPT and Doug Holt, MFS, CSCS. Amy is a Lecturer and Student Adviser at UCSB in the Exercise and Sport Studies Program as well as a certified personal and group trainer with over 20 years experience. Doug owns and operates a local Private Fitness Gym called Conditioning Specialists, and is himself extensively certified including certifications in personal training and strength & conditioning.
1. What type of qualifications should a personal trainer have?
AJ: Certifications are essential but NEED to be through an accredited organization such as NASM (National Academy of Sports Medicine), ACSM (American College of Sports Medicine), or ACE (American Council on Exericse).
DH: I think experience trumps any degree or certification. I think it’s more important for a trainer to go through some hands-on type training via school, an apprenticeship, or as a low entry instructor. It’s easy to list the big five certifications as being the most credible, but most certifications have essentially the same info with a little twist. Experience is the key.
2. Is a degree in exercise necessary? If so, what kind?
AJ: There is an industry shift toward trainers with degrees.
DH: I don’t think so.
3. What other qualities/characteristics do good personal trainers have that extend beyond their education?
AJ: Trainers need to practice what they preach!! They should also be positive, motivating, and up-to-date on information as well as lead by example.
DH: Integrity, people skills, compassion, empathy, honesty, motivating, an interest in the field other than just liking to workout themselves, and being dependable.
4. Should a personal trainer have any other degrees or certification outside exercise?
AJ: Depends on specialization. But more is always better and being well-rounded is a good.
DH: No.
6. Do you have any further thoughts?
DH: I think it’s important for the public to realize that most trainers only spend 1-2 days getting “certified”, while trainers such as yourself view it as a career. The human body is so complex, yet people don’t invest in hiring a knowledgeable attendee.
Even among experts in the profession, opinions vary. It’s fair and important to point out the fact that while nationally recognized certifications (and possibly degrees) are a mandatory jumping off point, experience it extremely important. Finally, Personal Training and Strength & Conditioning professionals should be evaluated and judged as you would any other professional whose services and advice you seek. Would you go to a doctor who was in poor health?…A dentist who had bad teeth?..Or a financial planner whose finances were a mess?
Please email questions for future article topics to chris@prevailconditioning.com.

Trainer Workout, March 7, 2011

Remember to warm up before beginning the workout!

1) Kneeling MB Chest Pass-6                                
    Split Squat Jump-6
    Balance on a Dyna Disk, spell name with 1 foot: 20 seconds

2) BB Elevated Split Squat- 6 each leg
    RDL-Row (cables)- 6 each
    Kneeling Chop- 8 each
    Sled Push

3) Walking Lateral Lunges- 8 each
     Chest Press (DB)- 10 (alt.)
     Elbow to Hands- 10
     Burpees- 10-12

Conditioning:
Ropes
10 jumping jacks
10 double leg jumps w/ BIG wave

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Interdisciplinary Care: What Does it Mean to be a Physical Therapist Today

By: Tom Walters, DPT, CSCS

What type of degree is required to become a licensed physical therapist? Do therapists graduate as generalists or can they specialize in a particular subject area during their professional education? These are questions I hear on a daily basis from patients and, at times, from other therapy professionals. I am not surprised by these questions, especially when one considers how dramatically the profession has changed in the last twenty years.

Physical Therapy Education:

The current standard in physical therapy education is the Doctor of Physical Therapy (DPT) degree, which has replaced the Master’s degree and the Bachelor’s degree before that. Of the 219 physical therapy programs, only seven offer the Master’s degree with the remainder issuing a clinical doctorate upon completion. In order to be admitted to physical therapy school, a student must possess a Bachelor’s degree including numerous prerequisite courses, which can vary according to the graduate institution the student in applying to. A graduate program in physical therapy then consists of a three-year curriculum, which includes a combination of didactic and clinical work and culminates with the student sitting for the National Physical Therapy Exam to achieve licensure. Upon receiving licensure, the physical therapist can then use the designation PT for their license and DPT, MPT or BSPT depending on their degree type. Because the DPT is relatively new, only about 13% of the workforce currently holds this degree.

Residency & Fellowship:
Upon completing PT school, many graduates continue their education by enrolling in residency and fellowship programs related to a particular subject of interest. Residency programs last between nine and thirty six months and include the following areas of specialization: orthopaedics, neurology, pediatrics, geriatrics, women’s health, sports and cardiovascular and pulmonary. After finishing a residency, a therapist can then sit for board certification in their particular subject area. An individual who has received board certification can then label themselves as a board certified clinical specialist and include the following credentials after their name: orthopaedics (OCS), neurology (NCS), pediatrics (PCS), geriatrics (GCS), women’s health (WCS), sports (SCS), cardiovascular and pulmonary (CCS) and clinical electrophysiology (ECS).

Fellowships, like residency programs, contain both didactic and clinical work and last between nine and thirty six months are usually undertaken by individuals who have already achieved board certification or completed a residency and demonstrate clinical expertise in their particular practice area. The fellowship is designed to provide greater depth in a specialty area and can include one of the following topics: movement science, hand, orthopaedic and manual therapy and sports-division I athletics. Fellows may then use the fellowship credentials, which could include FAPTA (Fellow of the American Physical Therapy Association) or FAAOMPT (Fellow of the American Academy of Orthopaedic Manual Physical Therapy).

 In the end, if you are working with a fellow physical therapist and you are curious about their educational background, don’t hesitate to ask

You can contact Tom Walters, DPT, CSCS, at tom@prevailconditioning.com

How to Prevent Ankle Sprains

By: Tom Walters, DPT, CSCS

Nearly 25,000 people in the U.S. suffer an ankle sprain everyday and up to 70% of these individuals will go on to have recurrent sprains and other chronic symptoms. Recurrent ankle sprains can lead to joint laxity, weakness, diminished balance and impaired performance overall. A recent study published in the Journal of Orthopedic and Sports Physical Therapy identified four exercises that were proven to improve balance and performance and decrease one’s risk for future ankle sprains. The exercises involve securing elastic band to one ankle and balancing on the injured leg while performing the four movements pictured below.


So, try these exercises to keep your ankles healthy and improve performance.

Reference:
Han K, Ricard M, Fellingham G. Effect of a 4-Week Exercise Program on Balance Using Elastic Tubing as a Perturbation Force for Individuals with a History of Ankle Sprains. J Orthop Sports Phys Ther. 2009;39:246-255.

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